Importance of Unilateral Training
February 4, 2021
Written By: Coach James We find ourselves in the middle of another province wide lockdown, where we are working out from home in any space that we can find that doesn’t disrupt the rest of the family and still provides us with the opportunity to focus on ourselves (even if it is only for an hour, which is something that we do not have to feel guilty about by the way!). As we know from the last lockdown, many of the movements are performed with bodyweight or Dumbbells.
These workouts can be very effective in helping us build strength and skill and prepare us for lifting heavier weights when we get back to the gym.
One training method that is utilized often, in part because of its effectiveness, is Unilateral training. Unilateral movements are defined by using a single limb as opposed to bilateral movements that use both limbs simultaneously. While it may sound really cool to tell people that you have a 500lb Deadlift or a 300lb back squat, training the body with unilateral work and developing strength in this format is where you will build the strong foundation to help get you closer to those big numbers in your bilateral movements!
You may be asking yourself, "that sounds great, but why is unilateral training important to me?".
Let me start by asking this question, raise your hand if you think that you have a dominant side. Whichever hand you just raised, is probably your dominant side! One of the biggest benefits of unilateral training is that we can reduce muscle imbalances from one side to the other. If we do not train our weaker side, we can start to see the impact in bilateral movements, as the dominant side will start to take over and overcompensate for the weaker side. This can lead to reduced movement quality and performance and can also lead to the chance of injury.
By training each side individually, you can work on those muscle imbalances to reduce the discrepancy between the two sides, thus reducing the likelihood of injuries.
Injuries can happen, however, many are the result of overuse, poor movement patterns and muscle imbalances. By training unilaterally, you can address these muscle imbalances and start to correct them before they become an issue and result in an injury. An example of this is kipping pull ups. If we do not take the time to train our shoulders and upper back muscles unilaterally before we attempt to do kipping pull ups, we will very likely find ourselves with a shoulder injury due to our dominant side taking over the movement and overcompensating for the weaker side.
Another benefit of unilateral training is that it closely resembles the way we move.
If you were to go for a walk or a run, does that movement pattern look like a back squat or does it look more like a single leg split squat or lunge? More often than not in our daily lives, we perform a push or pull movement with a single arm (opening a door, carrying a bag of groceries) rather than with two hands.
If you are looking to take your strength and development to the next level, incorporating unilateral training may be the key you are looking for.
Training the body from side to side will lead to greater symmetry, reduce muscle imbalances and help to reduce injuries. Be sure to add this great training technique to your routine!
Are you ready to get started on your fitness journey? Email Coach James at james@degreefitnessseaforth.com
to book your Free No Sweat Intro!
Written By: Coach Sienna The media portrays fitness as looking a certain way and creating this picture of a “perfect person” who eats clean and works out everyday and does everything right and never messes up. When you're always being shown this version of fitness it’s easy to start to think, is this what being fit is? ..... And suddenly you find yourself comparing yourself to unrealistic standards. Fitness is much more than the shape of our body! It's about what your body can do for you and how it can support your daily life and how movement makes you feel strong, accomplished, proud, empowered! Here is how we can overcome the negative impact that some Media has on us, and fitness in general: Redefine Fitness Fitness is more than your body, it's strength, endurance, mobility, energy and how you feel. It's not supposed to be perfect or linear, your body will change and life will happen. What matters most is showing up for yourself and moving your body. Even a little bit can go a long way! Positive Self Talk You don't have to be perfect to love yourself. Be kind to your mind and speak to yourself with kindness. Remind yourself of what your body can do for you, remember you are WORTHY! :) Focusing On The Little Wins We often have such a heavy focus on how we look but what if it was never about how we looked but more about how we felt. Do you notice after you get in a workout or a session you always tend to have a lift in your mood and a shift in perspective. Movement has the power to make us feel strong and happy and more like ourselves! Do Movements You Enjoy Fitness should be fun and functional. You are more likely to stick to it if you enjoy it! Find movements that excite you. Like lifting, walking, running, dancing, gymnastics etc. When you focus on what your body can do and not what it looks like, you can start to see how strong and capable you really are! Set Goals Related To Movement-Mood-Function Movement - touching your toes or doing your first push-up Mood - Having more energy during the day and feeling less anxious Function - Carrying groceries, running around with your kids, etc. Remember - you are already enough! You don't need to look a certain way to be fit. You just need to move your body in a way you enjoy, take care of yourself and celebrate what your body does for you everyday! If you've been feeling stuck, or wanting to start working out with a Coach, or in an environment that is inclusive, inviting, safe, honours all body shapes and sizes, we can help! CLICK HERE to book a free meeting with one of our Coaches to learn how you can get started at Degree or, email info@degreefitnessseaforth.com .
Written By: Coach Sienna We know Cardio is good for your heart health but it is also good for our respiratory systems which help bring oxygen to fuel our muscles to do what they gotta do! By doing cardio we strengthen all of these components which help us live a happier healthy lifestyle! Your body is built to move and releases happy chemicals called endorphins from having an increased heart rate which can improve your mood. This can happen in just 10 minutes! We all know Cardio is an important part of our health but most of us just don’t have a lot of time due to kids, work, life etc. Just remember any movement is a good movement! No matter how long or short it may be. The little things add up (: Use this 10 minute at home cardio workout (no equipment needed!) to get your heart rate up and feeling your best even on the busiest days. 2 Rounds of 1 minute of Jumping Jacks 1 minute of High Knees 1 minute Air Squats or Jump Squat 1 minute of Burpees 1 minute of Mountain Climbers *Rest as needed but try to keep it 30s or less between movements! We understand life gets in the way and schedules can be tough - we are here to help! Let us know how it went! Email info@degreefitnessseaforth.com , or, visit www.degreefitnessseaforth.com/get-started to book your FREE No Sweat Intro to learn more!
Written By: Mairead, Registered Dietitian You've probably heard of iron and know it's important. Maybe you've even had your levels checked through bloodwork! Iron is an important mineral in our diet. It is part of the blood cells that carry oxygen around our body, and plays roles in growth and the production of some hormones. The amount of iron you need varies. Men need less, while women need more due to blood loss during menstruation. This puts women at higher risk for low iron. The symptoms of low iron include feeling sluggish and fatigued, pale skin, and even hair loss! Women under 50 years old need 18mg of iron a day, while women over 50 and all men only need 8mg of iron daily. Many people can get enough iron through a varied and balanced diet. Iron is found in meat, poultry, fish, legumes, eggs, soy, and many grains and vegetables. Our bodies are better able to absorb iron from animal sources - this type of iron is referred to as "heme iron". Non-heme iron is found in plant sources and is harder for your body to absorb. If you rely on plant-based sources of iron, you may need to eat a lot more of it. Pairing iron sources with sources of vitamin C can also help increase absorption. If you suspect your iron levels are low, ask your doctor to check your levels through a blood test. If your iron level is low and you're already consuming enough through diet, you may need a supplement to increase your levels. Always check if you actually need an iron supplement before starting one! Iron plays some key roles in our bodies, and is important for overall health! Make sure you include a variety of sources daily to meet your body's needs! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!